Have you ever caught your reflection and noticed that your posture isn't looking so good? Or, perhaps you've realized you're slumping over your laptop, or hunching your shoulders while walking.
Bad posture can be caused by your lifestyle, with sitting for extended periods and stress both having an effect, but thankfully there are plenty of exercises that can improve your posture by strengthening the muscles responsible. And that's not just the muscles in your back.
"The foundation of strength in your spine comes from your core," says pilates instructor Annabel Luke, explaining that strengthening your core muscles can improve your alignment, along with training your back, glutes and shoulders.
Luke has shared a three-move Pilates routine designed to improve your posture by increasing the range of motion in your back, as well as strengthening your core and glutes.
It's a routine you should do regularly to see results, at least two to three times a week and you don't need any equipment, although a thick Pilates mat will help make the seated and lying positions more comfortable. Once you've mastered this session, try this Pilates for posture routine.
How to do Annabel Luke's Pilates routine for better posture
1. Spinal stretch forward
Reps: 6-8
- Sit with your legs extended in front of you and your feet hip-width apart. Flex your feet so your toes point up, and engage your core.
- Extend your arms forward at shoulder height, parallel to the floor. Lengthen through your spine, sitting as tall as you can.
- Slowly begin to round your spine forward, starting from your head, and moving vertebrae by vertebrae, bringing your chin towards your chest and reaching your hands toward your toes.
- Hold the forward stretch for a moment, keeping your abdominals pulled in and your spine rounded.
- Return to the start under control, rolling up through the spine, stacking each vertebra on top of the previous one.
2. Roll-up
Reps: 6-8
- Lie on your back with your legs extended, your feet together, and your arms extended behind your head.
- Engage your core and lift your arms until they point straight up.
- Keeping a 90° angle between your arms and torso, lift your head and upper spine off the mat.
- Continue rolling your spine off the mat one vertebra at a time, using your abdominal muscles to control the movement.
- Once you're sitting up with a straight back, hold it for a breath and then slowly reverse the movement to the start.
3. Glute bridge
Reps: 6-8
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Keep your arms by your sides with palms facing down.
- Engage your core and press your lower back into the floor.
- Push through your heels to lift your hips until your body forms a straight line from shoulders to knees.
- Hold the top position for a second and squeeze your glutes, then slowly lower your hips back down to the floor with control.
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